{"id":8447,"date":"2019-03-26T13:04:43","date_gmt":"2019-03-26T17:04:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8447"},"modified":"2019-03-28T08:43:45","modified_gmt":"2019-03-28T12:43:45","slug":"wib-3-28-19-a-thank-you-birthday-celebration-for-thistle","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/wib-3-28-19-a-thank-you-birthday-celebration-for-thistle\/","title":{"rendered":"WIB 3-28-19 – A Thank-You\/Birthday Celebration for Thistle"},"content":{"rendered":"

WIB 3\/28 – A Celebration for Thistle<\/p>\n

Location: West Salem Public House (map below)
\nMeet at 0525, launch at 0530<\/p>\n

Thistle has manned the WIB helm for “a little over a year I think” and was ready to pass off the Site Q duties.\u00a0 I agreed to help him out on the condition that we get to have a little party to commemorate the changing of the guard. Here’s what it will look like:<\/p>\n

The loop from the Public House around Piedmont International University is ~ 0.4 miles & includes a pretty tough hill up Bank St if you go clockwise (which we will). At each corner we will knock out the following exercises, starting at 5 and increasing reps by 5 each time, ending with 25 reps at the launch spot before starting the next exercise.<\/p>\n

T<\/strong>empo Merkins
\nH<\/strong>igh Dolly
\nI<\/strong>mperial Walkers
\nS<\/strong>quats
\nT<\/strong>empo Merkins
\nL<\/strong>unges
\nE<\/strong>xercise of Choice (!!) (choose again if time for lap 8, 9, 10, etc.)<\/p>\n

The goal is 7 laps for 2.8 miles and 75 reps of each exercise (525 total)<\/p>\n

 <\/p>\n

All Pax completed all 7 laps, with a handful getting some extra credit mary & burpees while the six finished up.\u00a0 It was a pleasure working with this group of HIMs today, particularly Honey Badger & Little Piggy – both of whom I hadn’t had the pleasure of posting with before today.\u00a0 Both guys are beasts!\u00a0 Honey Badger will occasionally throw me around in the post during some pickup basketball, but I wasn’t aware of his status as a pax, so that was a fun connection to make. Zima was particularly mouthy about the tempo merkins, but didn’t really have much trouble completing them.\u00a0 I also think he misses Cherry Pie.\u00a0 He also chose Burpees as his exercise of choice for the last lap #badidea.\u00a0 Most pax picked a mary exercise to finish the WIB.\u00a0 Cheesesteak publicly criticized my math skills and then didn’t even show up for the workout #lame.\u00a0 We launched today from Fokker’s bar, the West Salem Public House, and some pax who hadn’t been there were impressed and expressed a desire for Fokker to open the pub for a beer upon completion of the WIB.<\/p>\n

Speaking of Fokker, he brought us former fng Baby Shark.\u00a0 Tim Waters is a member of Fokker’s small group, a UNC grad, a Greensboro native, and a prospective med student. He didn’t seem to mind the beatdown and kept pace with our crew very well.<\/p>\n

No announcements – expect an email or tweet blast from me in the coming weeks to fill WIB Qs.<\/p>\n

No spoken prayer requests, YHC took us out with gratefulness for the group.<\/p>\n

\"\"<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

WIB 3\/28 – A Celebration for Thistle Location: West Salem Public House (map below) Meet at 0525, launch at 0530 Thistle has manned the WIB helm for “a little over a year I think” and was ready to pass off the Site Q duties.\u00a0 I agreed to help him out on the condition that we […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-8447","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Burns","date":"3-28-19","pax":"Thistle (War DADDY), Snooki, Blue Steel, Little PIggy, Honey Badger, Fokker, former fng Baby Shark, Zima, Burns (Q, Baby) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8447","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8447"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8447\/revisions"}],"predecessor-version":[{"id":8492,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8447\/revisions\/8492"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}